ʻO kāu kaupaona ke ʻano? Eia ke Kuʻikahi

Anter

• Kaumaha a me Genetics 101
• Pehea ka hopena o Genetics i ka Metabolism
• Nā Genetics a me nā Loli Kaumaha
• Pehea e ʻike ai i kou kaumaha olakino
• Nānā no

Loaʻa paha iā ʻoe kou minoʻaka a me ka hoʻopili lima ʻana o ka maka me ka wikiwiki mai kou makuahine, a me kou kala lauoho a me kāu helehelena mai kou makuakāne-akā, ʻo kou kaumaha kaupaona, e like me kēia mau ʻano ʻē aʻe?

Inā ʻoe e hakakā nei me kāu ʻano o kou kino (no ka mea pili maoli ia mea, ʻaʻole kaupaona) -a ʻo kou ʻohana pū kekahi - maʻalahi paha e hoʻopiʻi i ka kaumaha a momona paha i nā genetics. Akā, ua hoʻoholo maoli kāu mau genes iā ʻoe e lilo i hoʻokahi o ka 33 pakeneka o nā ʻAmelika i ke kaumaha a i ʻole ka 38 pakeneka o ka momona?

Huli aʻe, ʻaʻole ka pane, akā aia ka ʻike ʻepekema e kau nei i kahi kiko kiko kahi e lilo ai ka kaumaha - a me ka mālama ʻana iā ia - e lilo i heck o kahi mea ʻoi aku ka paʻakikī.

Kaumaha a me Genetics 101

ʻOiai he mau haneli o nā gen i pili i ke kaupaona i nā ala liʻiliʻi, holo kekahi mau hoʻololi i ʻike ʻia i loko o nā ʻohana a ʻike ʻia e predispose ka poʻe i ka momona. (ʻAʻole nānā pinepine ʻia kēia mau hoʻololi, no laila mai manaʻo i kāu kauka e wehe iā lākou i loko o kāu mau hōʻike koko.)

ʻO kahi laʻana, ʻoi aku ka paʻakikī o ka mea i manaʻo ʻia e loaʻa ke kaumaha i ka pōloli - ʻo kekahi o nā hoʻololi genetic e pili ana i ke kūʻē ʻana i ka hormone leptin hoʻopau i ka pōloli - a ʻoi aku ka paʻakikī o ka lilo ʻana o ke kaumaha ma mua o ka mea me ka ʻole o kēlā genetic. kala.

ʻO kēlā, pehea e hōʻike ai i kāu mau genes iā lākou iho iā ʻoe iho. "ʻAʻole maopopo maikaʻi ʻia nā genetics o ka momona," wahi a Howard Eisenson, M.D., ka luna hoʻomalu o ka Duke Diet & Fitness Center. Hōʻike ʻo ia i ka noiʻi ʻana e pili ana nā genetics i ka 50 a i ka 70 pakeneka o kā mākou loli kaumaha. ʻO ia hoʻi, inā loaʻa iā ʻoe nā genes e manaʻo mua iā ʻoe e lilo i ke kaumaha kiʻekiʻe, ʻaʻole ia he hana i hana ʻia. "Ma muli wale nō o ka nui o ka momona i loko o ko lākou ʻohana, ʻaʻole ia he manaʻo e hoʻomohala ʻia lākou," wahi a Kauka Eisenson. ʻOiai i waena o ka poʻe i loaʻa kahi ʻano genetile i ka momona, aia kekahi poʻe i koe i kahi pae kaumaha haʻahaʻa. (ICYMI: Hōʻike nā kiʻi hoʻololi a kēia wahine i ka hapalua wale nō o ke kaua ʻana i ke kaumaha)

Pehea ka hopena o Genetics i ka Metabolism

Hoʻohui ia i kēia: ʻO ke ala maikaʻi loa e pale aku ai i ka nui o ke kaumaha ʻo ka mālama ʻana i ke kaumaha olakino ma kahi mua. Ke wehe nei ka noiʻi hou loa i nā kumu no ka lilo ʻana o ke kaupaona, pono ʻoe e ʻai liʻiliʻi a hoʻoikaika hou e mālama pono i kou kino i kahi kaumaha hou, ʻoi aku ka haʻahaʻa ma mua o ka mea i like ke kiʻekiʻe a me ke kaupaona o ka mea kaumaha ʻole. , ʻai ʻana no ke koena o kou ola e wāwahi ai. (Related: ʻO ka ʻoiaʻiʻo e pili ana i ka loaʻa ʻana o ke kaumaha ma hope o ka lilo nui loa)

ʻO kēia no ka hana maoli o ka nalo ʻana i ke kaumaha i kau i kou kino i kahi kūlana metabolically-no ka lōʻihi, ʻaʻohe mea maopopo. No laila, pono ʻoe i kekahi mau calories liʻiliʻi e noho lahilahi, ʻoiai inā ʻaʻole ʻoe e hoʻāʻo e nalo. "Aia kahi hoʻopaʻi e uku ai no ka loaʻa ʻana o ka momona," wahi a James O. Hill, Ph.D., ka luna hoʻokele o ka Anschutz Health and Wellness Center ma ke Kulanui o Colorado.

Ke uku nei ʻoe i kekahi mea o ka hoʻopaʻi, ʻoiai he mea liʻiliʻi paha ia, ʻoiai inā he kaupaona wale ʻoe, hoʻohui ʻo Joseph Proietto, MD, he mea noiʻi a me kahi kauka i ke Kulanui o Melbourne ma Australia. ʻO kāna aʻo ʻana, paʻi ʻia i loko o ka Ka Nūpepa Lapaʻau ʻo New England, e ʻōlelo nei inā inā e lilo ana iā ʻoe he 10 pākēneka o kona kino — e hele ana, no ka laʻana, 150 paona a i 135 mau paona — aia kahi loli lōʻihi i nā pae o ka mālama ʻana i ka pōloli e hoʻohina ai ʻoe i ka meaʻai. "Makemake ke kino e pale aku i ke kaumaha ma mua i loaʻa iā ʻoe, a he mau hana ikaika kona e hoʻokō ai," wahi a Kauka Proietto. Ke hāʻule koke ʻoe i kāu kiaʻi, kolo ka kaumaha ma muli o ka holo pono ʻole o kāu metabolism. ʻO ia ke kumu i loaʻa pinepine ai ka lilo ʻana o ke kaumaha a me ka mālama ʻana. (ʻOi aku ma aneʻi: hiki iā ʻoe ke hoʻonui i kāu metabolism?)

Nā Genetics a me nā Loli Kaumaha

I kēia manawa paha, e hoʻoluhi paha ʻoe i kēlā mau paona paʻakikī 15 āu i nalo ai. Akā mai hāʻawi pio. ʻO ka ʻike maʻalahi ʻana e hoʻopili pono ʻoe iā ʻoe iho ma mua o ka hapalua o ke kaua.

"Ua ʻae ka poʻe a pau o kaʻu kahua i kēia manawa ʻo ka pale ʻana i ka loaʻa ʻana o ke kaumaha ke ala e kālele ai i kā mākou mau hana," wahi a Steven Heymsfield, M.D., ka luna hoʻokele o Pennington. Pololei: ʻO ka ʻoiaʻiʻo maʻalahi ke mālama nei ʻoe i kou kaumaha, ʻoiai inā ʻaʻole ia ʻo kou kūpono akā kokoke i kahi pae olakino, he kūleʻa nui ia a e hoʻokau iā ʻoe i mua o ka pāʻani ke noʻonoʻo nei ʻoe pehea e nalowale ai. ke kaupaona me nā genetics maikaʻi ʻole. "E ʻai pono a hoʻoikaika kino; ʻoiai inā e hana ʻoe i kēlā mau mea a ʻaʻole e emi ke kaumaha, e ola mau ana ʻoe," wahi a Kauka Heymsfield. (No ka mea, hoʻomanaʻo, ʻaʻole like ke kaumaha me ke kūlana olakino.)

Maʻalahi ka hana ʻana i kekahi mau paona. "Hiki iā ʻoe ke lilo he 5 a ʻoi paha ka pākēneka o kou kaumaha o ke kino a me ka hoʻāʻo iki ʻana, e mālama ia mea," wahi a Frank Greenway, M.D., he endocrinologist ma Pennington Biomedical Research Center. ʻO ke kuleana kūpono ka kī o ka nalo ʻana o ke kaupaona, ke kī nui i ka mālama ʻana.

Inā ʻaʻole i loaʻa iā ʻoe ka nui o ke kaupaona, "ʻaʻole pono ʻoe e hana e like me ka mea i loaʻa i kekahi," wahi a Dr. Hill. "ʻAʻole ia he 90 mau minuke o ka hoʻomaʻamaʻa ʻana i ka lā e pale ai i ka piʻi ʻana o ke kaumaha, akā ʻoi aku ka nui o ka mālama ʻana i nā paona i ka wā i nalowale ai. ʻAʻole kūpono, akā ʻo ia ke ʻano."

Hiki i nā poho kaumaha nui ke hoʻolilo i kāu mau hormones. Ua ʻike ʻia ka noiʻi a Kauka Proietto i ka wā e nalowale ai ʻoe i ka 10 pakeneka a ʻoi aʻe paha o ke kaumaha o kou kino, ʻo ke kiʻekiʻe o kekahi mau hormones, me ka leptin a me ka ghrelin, e hoʻopau i nā mea āpau a noho ma ia ala no kahi manawa ʻike ʻole, no laila e haʻi aku kou lolo iā ʻoe. pōloli ʻoe inā ʻaʻole pono i kou kino ka wahie.

Ke mālama ʻoe i kahi papaʻai no ka manawa lōʻihi, pāʻani ka noʻonoʻo iā ʻoe. I kou hoʻomaka mua ʻana i ka meaʻai, wahi a John R. Speakman, Ph.D., o ka Institute of Biological and Environmental Sciences ma Scotland, ke puhi nei kou kino i kāna waihona glycogen a hoʻokahe i ke kaumaha o ka wai i mālama ʻia me ka glycogen, no laila hōʻike ka pālākiō i kahi kulu nui. "Ua manaʻo nā haʻawina i loko o ka lab inā e noho ʻoe i kahi meaʻai, ʻoi aku ka paʻa o ke kaumaha ma hope o kēia hāʻule mua ʻana a ʻaʻole hiki i kahi pāpū," wahi āna. Akā i ka honua maoli, no ka mea e lohi ana ka hoʻohaʻahaʻa o ke kaumaha, lilo ka poʻe i kā lākou hoʻoholo a lilo i mea koʻikoʻi me kā lākou papaʻai ma mua o kēlā mau pule mua, a laila hana i kahi pā maoli. (ʻOi aku ma aneʻi: Pehea e hōʻoki ai i kaʻai ʻana o Yo-Yo I hoʻokahi a no nā mea āpau)

Pehea e ʻike ai i kou kaumaha olakino

Inā hiki iā ʻoe ke hoʻohana e nalo i kekahi mau lbs e ʻike i kou kaupaona hauʻoli, e lawe i ka hoʻoulu ʻana mai ka National Weight Control Registry, kahi waihona e nānā ana i ka poʻe i nalo ma ka liʻiliʻi he 30 paona a mālama ʻia.

• E hoʻomāhuahua i kou manaʻo hoʻoikaika. "ʻO ka mea i hoʻoikaika iā lākou e hoʻomaka i ka lilo ʻana o ke kaumaha ʻaʻole like ia me ka mea e kōkua iā lākou e mālama," wahi a Hill, nāna i hoʻokumu i ka papa inoa. ʻO ka makaʻu olakino paha i hoʻoulu i ka pohō mua, no ka laʻana, akā ʻo ke komo ʻana i nā lole a lākou e makemake ai ʻo ia ke kumu.
• E hoʻololi i ka hoʻomaʻamaʻa ikaika. ʻOiai ʻaʻohe nui o ka ʻikepili ma kēia, wahi a Hill, kū i ke kumu no ka hoʻomaʻamaʻa ʻana o ka ikaika i kēia mau mea mālama, kahi mea i ko lākou hiki ke noho ma kā lākou kaumaha haʻahaʻa. "He mea kōkua i ke kūkulu ʻana i ka ʻiʻo a pale i ka nalowale o ka nui o ka ʻiʻo, a, ʻoiaʻiʻo, hoʻopau ka ʻiʻo i nā calorie," wahi āna. Ke hoʻomaka wale nei? E ho'āʻo i kēia hana hoʻomaʻamaʻa ikaika ʻole no ka poʻe hoʻomaka. (Hōʻike nā haʻawina e hiki i ka HIIT ke lilo i mea kōkua i ka hōʻemi kaumaha ʻana kekahi.)
• Hoʻomaʻamaʻa kokoke i kēlā me kēia lā i hiki iā ʻoe. ʻO ka hoʻomaʻamaʻa ʻana o nā slimmers kūleʻa "mai 30 mau minuke i ka lā a hiki i 90, akā ʻo ka awelika ma kahi o 60," wahi a Hill. (Akā e hoʻomanaʻo, he mea nui nō nā lā hoʻomaha hoʻomaha.)
• E hoʻopaʻa i ka hoʻoikaika kino i kekahi mea ʻē aʻe e pili iā ʻoe. "Ua ʻōlelo kekahi wahine e hana ana ʻo ia i ka manawa no ka ʻuhane i kēlā me kēia lā, a i kēlā manawa kūikawā, hele ʻo ia a noʻonoʻo," wahi a Hill. He nui nā mea mālama wā lōʻihi, hoʻohui ʻo ia, a hoʻololi paha i nā ʻoihana a lilo i poʻe dietitians a mea hoʻomaʻamaʻa paha.

Nānā no